5 Tips to avoid Burnout when Training for your first marathon

Training for Your First Marathon? Here’s how to avoid long-run anxiety, running fatigue or general burnout and have fun every step of the way.

Every running magazine or expert running coach has great advice about how to train for your first marathon. That isn’t me, and this is not a marathon training program or a nutrition plan, although in my opinion you need both! 

Consider this advice supplemental to the training program you’re on or the run workouts you’re doing. It’s more about how to not get injured, overly tired, or experience running burnout or long-run-anxiety. (We got into this because we love to run, and then training for the last few. months makes us literally hate those “required” long runs, until they’re over, and then we’re glad we did them!)

This runner’s advice is just my point of view and some observations about the unexpected ways that committing to running a marathon has surprisingly changed my life and my body for the better. I hope it can help you enjoy your training more and set you up for a positive mental outlook you need to have a great race!

A Little Friendly Running Advice

Think of this as observations  you might get from a friend who is running her first marathon, when you ask: “How’s it going?” as she sits down at the bar or restaurant looking rested, not worn out. (So many of my friends who are running marathons are just whipped by the whole experienced, and racked with anxiety of the amount of running they have to do.)

5 Tips to Avoid Burnout, Enjoy Marathon Training

My tips should provide a good alternative view on running your first marathon from the expert coaches, who are much more experienced than I am! They are focused on performance, and results, while I’m speaking to your mental state, which is, IMO equally important!

Full disclosure: I have signed up to run the Paris Marathon in April, so this advice comes from my training period. My first Half Marathon went well in Southampton last summer which made me want to do the full distance! I’ll update you on how it all goes later!

1. Avoid Running Dread.

When you sign up for an early Spring race, if like me you live in the cold, snowy northeast (New York in my case), you will want to get away to a sunny or warm destination for some of your long training runs.

For me, living in NYC, during the cold, snowy winter months, training became harder, since I am not happy spending more than a short stint on an indoor treadmill, and running along the West Side Highway was more a test of enduring frigid winds and temperatures during the cold weather than it was an actual test of my running endurance.

Travel if you Need to, For More Fun Running Weather

I hopped a cheap flight to Miami for some remote work (staying with a friend) so I could fit in my long runs along the boardwalk and the beach in the mornings, and it felt like a treat to run in short sleeves or even just a sports top and not have to bundle up.

2. Get serious about strength training.

I am getting stronger. This is not an accident. After watching my friends and boyfriend train for marathons in the past, I got inspired, but also nervous at the idea of potential injuries. I have so many running buddies who have suffered foot, knee, hip or back injuries.

So for me, running several times a week and training for a marathon also has to involve strength training. I find myself getting stronger as I add in more strength training to my program. Yes, I know the usual advice is to swim and spin to cross train, but I would add: Strength train!

Get stronger so your muscles don’t give out and create all kinds of bad form or gait issues that can lead to repeat motion injuries like stress fractures, shin splints or sciatica. With a little over another month of training to go, I am feeling strong. So far so good. 

3. Eat more to Fuel Your Body

I am finding that after my long runs I crave calories and reach for the healthiest carbs I can find, which for me, as a fruit lover, are often a handful of dates, or some mango or papaya.

I always love trying to eat healthy but now that my body is incinerating calories I am trying harder than ever to make sure I fuel up with nutrient-rich choices, which actually make me feel more energetic than ever, not fully wiped out after training.

As a plant-based eater most of the time, I also have found that adding a small amount of meat into my diet has helped me get stronger and run better in the day or days afterward. This is a personal choice, but I know I need more protein and meat is giving me that for now.

4. Train your own pace, run your own race.

Don’t try to run anyone else’s pace. My boyfriend is a faster runner than me, and originally we had hoped to run the marathon together, but as we train it becomes clear to me that I haven a natural pace that feels good, and so does he, and it’s painful for him to slow down and discouraging for me to try to keep up.

Instead we will cheer each other on before and after the event, but we have to run our own race. This would be true if I were running with my sister or anyone else I adore. You just have to go your own pace!

5. Treat yourself like a Goddess.

So often, people run the marathon and it’s a punishing event that tests their mettle and makes them feel tough or invincible. For me, the more accurate way of thinking about it is: I am so proud of myself for committing to do this, even as I am launching my company, working my butt off, and putting in extra hours at my desk.

A run for me is a treat, an escape, and a chance to think and get away from the work waiting for me when I get back. For that reason, I am feeling like treating myself as well as I can right now: To a massage every week, to a pedicure (being careful to ask them to leave my important running calluses!) and to any other special pampering I need to feel fully taken care of right now. Cashmere socks? Yes, please! A relaxing dinner out? Hit that reservation.

Good food, good sleep, good mental outlook are all important when setting yourself up for a great day or training, and I hope a great experience during the marathon itself. 

Running starts in your head.

Bottom Line: Bottom Line: Stay positive and you’ll have a great run. Having trouble with that? I noticed that the more I practice mindfulness meditation the better my runs are. I can breathe more easily and I don’t hold as much stress or pressure on my neck and back. For me, meditation and stretching have been huge.

I don’t use a particular meditation app but find that the right music is a great way to get into a positive mental space. Your playlist is as important as a great pair of running shoes. Enjoy just listening to music, letting your thoughts wander as you move your feet, and you’ll come back from your long run feeling mentally refreshed, inspired and with a clear head.

Have any advice to share? Please comment and let me know if this is helpful to you!